February 24, 2010
Could where you push your cart in the grocery store influence your waistline? Nutritionists at the Methodist Weight Management Center in Houston argue that it does.
The nutritionists, who have studied the layout of typical supermarkets, say that limiting your shopping to the perimeter of the store and avoiding the aisles will give you a head start on fighting the battle of the bulge.
"In most grocery stores, the aisles are filled with canned goods, frozen and boxed dinners that are loaded with fat and extra unnecessary calories," said Gaye Lynn Hicks, RD, LD, with the center. "The perimeter features fruits, vegetables, lean meats and other healthy fare."
The interior of the store tends to be the area were more processed food is displayed. If you simply cannot avoid going down the interior aisles, the center nutritionists say it's important to be aware of food labels and find foods with the fewest amount of ingredients -- three to four instead of six to eight.
"The top five ingredients listed make up the food, the rest are preservatives and additives to give it flavor," Hick said. "Many times this leads to additional fat and calories. It should be a red flag if you see they are adding a large amount of sugars and fats. Women only need 200 calories of added sugar per day and men 300 calories."
Your body gets all the nutrients, sugars and fats it needs from the daily requirements of fruits and vegetables, lean meats, dairy and whole grains, the nutritionists argue. All of these items are located around the perimeter of most grocery stores.
"If 90 percent of what is in your shopping cart is from around the perimeter of the store, you are eating a clean, healthy diet," Hicks said.
For instance, she said, low-fat milk offers the same proteins and calcium as whole milk, but you are cutting out all the extra saturated fat. Lean chicken, without the skin, will give you the protein you need without the fat. Five to 10 servings a day of fruits and vegetables will also help you keep off unwanted pounds.
When you do venture into the "danger zone" of the center aisles, Hicks says there are some healthy foods, if you look carefully and are selective. Those items include brown rice, whole wheat bread, and some spices.
In fact, when it comes to spices and seasonings, Hicks advises do it yourself. This way you have more control over what is being put into your food.
